Hey guys, new member, hi !
Wrote a big message b4 but hit back by mistake and got rid of it so going to keep it short and sweet.
I’m a university student, got slack over the past year due to socialising, partying women :P etc but didn’t do too much before just general fitness at the gym.
Want to train over the next 3 months while off, to get maximum muscle/tone and increase speed and agility for joining the lacrosse team next term.
I like
intense workouts and thought up this plan, got a few ideas from other programs e.g. max ot
So this is basically it
Monday: (morning) Chest/back -----------(evening) agility
Tuesday: (morning) Shoulders/legs --------(evening) rest
Wednesday: (morning)Arms/abs -----------(evening) HIIT/ agility trainin
Thursday: (morning)rest -----------------(evening) HIIT/ agility trainin
Friday: (morning) Chest/back --------------(evening) agility
Saturday: (morning) Shoulders/legs ----------(evening) rest
Sunday: (morning)Arms/abs ---------------(evening) HIIT/ agility trainin
Exercises:
Chest:
Pushups - 3 warm up sets of 50/70/90% of max and then 3 sets of max
Bench press - 3 sets 6 reps max lift
Flys: 3 sets 6 reps max lift
Back
pullups - 3 warm up sets of 50/70/90% of max and then 3 sets of max
Bent over rows - 3 sets 6 reps max lift
Straight leg deadlifts - 3 sets 6 reps max lift
Legs
Squats - 3 warm up sets of 50/70/90% of max and then 3 sets of max
Lunges- 3 sets 6 reps max lift
Calf raises : 2 sets 6 reps max lift
Shoulders
Arnold press-3 warm up sets of 50/70/90% of max and then 3 sets of max
Shoulder press- 3 sets 6 reps max lift
Lateral raises: 3 sets 6 reps max lift
Arms
Bicep curl- 3 warm up sets of 50/70/90% of max and then 3 sets of max
HAmmer curl - 3 sets 6 reps max lift
Tricep extension: 3 sets 6 reps max lift
Dumbell kick backs: 3 sets 6 reps max lift
Abs
30s of each exercise, 30 second break then repeat whole thing again
Crunches
Cross over crunches
Bench leg raises
Jack knife
seated russian twist
bicycle
Dumbell side bends
The Evening running etc consists of HIIT and agility work ( found froma rugby/lacrosse training plan) e.g. running between cones etc
Explanation:
Just thought i use this to explain a few points of my work out
1. ive set it out the way it is so that i can work the muscles to exhaustion using high weight low rep. Also given myself 3 days to recover e.g. chest gets worked on Monday and not again till friday.
2. Iv not mixed HIIT days with leg work out due to dont want to over work them.
3. not doing a full body work out due to want to exhaust the muscles in under 45 minutes including warm up and down and don’t think i will be able to do it to each muscle in this time doing a full body work out
4. leaving 8 hours between weights and cv and 12 hours between cv and weights since been told if put it to close the running will deplete muscle
5. added flys in to chest work out due to triceps and shoulder let me down in bench press so not exhausting the chest.
6. i realise its a lot to do but i have Thursdays off from weights and not working/school so can relax or rest throughout the day.
7. i want to workout at home but only have a bench and weights + pull up bar and thts why i have chosen these exercises.
Basically im just pulling this all together from what iv read and trying to get good bits from everything but what thinks best if i just get your comments and either just give me tweaks i can make or completely trash it but either way would really appreciate your opinions on this what’s good what’s bad etc and ways around the problems if you see any.
p.s. Also I’m obviously going to compliment this with a healthy food plan, but im a bit stuck with this wondering if you could help me deduce my calorie needs ( checked 2 different sites used their calculate and got 1900 and 3800 lol so bit unsure) im 6’2 weigh 80kg = 176 pounds aprox. Also how i should divide this up between meals and between proteins/carbs/fats sorry this is a bit off topic.
P.s.s Was looking up this site, do you think its possible to get results liek this in 16 weeks only using protein supplements?
http://www.iwantsixpackabs.com/home_my_story.html
Thanks for any help you can give me
Mark
Linear Mode
